210120

Verdant CrossFit, Verdant CrossFit North – CrossFit

IWT: Metcon (Time)

4 Rounds

62 Double-Under

8 Deadlift @ 65%

325M Row

Rest 2:00

Deadlift (5 5 5 5 5)

Pick a number between 70-83% and do 5 sets of 5 reps with that weight after the intervals

HOME: Metcon (Time)

Warm Up:

3 Rounds

30 Object toe taps

15 Glute Bridges

5 Jumping squats

Then

Line Drills

High Knees

Butt Kickers

Side Shuffle

Skips

5 rounds for time of:

50 double-unders

15 box jumps

1 shuttle sprint (5 yards, 10 yards, 15 yards)

Rest 2 minutes

*If a jump rope is not available do object hops.

Find a safe stable object for box jumps, If a low but unstable object is available and object hurdles can be done do those.

Strength

Post Wod:

Single leg Object Deadlift

5x5ea

Superset with

Object Side lunge

5x6ea